Roman Reigns, the powerhouse of WWE, isn’t just about in-ring charisma; his dominating presence comes from a physique forged through dedication and hard work. If you’re looking to build a body worthy of the “Head of the Table,” Reigns’ upper body workout provides an incredible blueprint. This article dives deep into the workout that helps Reigns maintain his impressive strength and aesthetics.
The “Big Dog’s” Philosophy
Before we jump into the nitty-gritty of specific exercises, it’s important to understand Reigns’ overall approach to fitness. For him, working out isn’t a separate activity; it’s interwoven into his daily life, just like being a father or a performer. This mindset highlights the importance of consistency and dedication. Reigns emphasizes that there are no shortcuts; it’s about hard work and proper nutrition.
Key Principles of the Roman Reigns Workout
- Compound Movements: Reigns’ workout focuses on compound exercises that work multiple muscle groups simultaneously. These exercises are efficient for building overall strength and muscle mass.
- Dumbbell Emphasis: Reigns seems to favor dumbbells for many exercises, citing the greater range of motion and focus on contraction they allow.
- High Volume: Reigns trains frequently, often incorporating both weightlifting and cardio into his routine. He also mentions training twice a day. This high-volume approach is essential for building and maintaining his physique.
- Listen to Your Body: Reigns stresses the importance of intuition and listening to your body, particularly when it comes to exercises that can be hard on the joints, like shoulder presses.
- Varied Cardio: To keep things interesting and challenge his body in different ways, Reigns incorporates a variety of cardio exercises into his routine, including the elliptical, treadmill, and jumping rope.
Roman Reigns’ Upper Body Raider Workout
This workout, assembled from various sources, showcases the exercises Reigns uses to build his powerful upper body. Perform 2-3 sets of each exercise with 10-12 repetitions, selecting a weight that brings you close to failure by the end of each set.
Chest Exercises
- Dumbbell Incline Press: This is one of Reigns’ favorite exercises for the upper body. The incline targets the upper chest, and dumbbells allow for a deeper range of motion and focus on muscle contraction.
- Cable Chest Fly: This exercise helps to sculpt the chest muscles and improve definition. The constant tension provided by the cables ensures that the muscles are working throughout the entire range of motion.
- Incline Bench Reverse Flyes: This variation targets the rear deltoids and upper back while also engaging the chest muscles.
Back Exercises
- Bent-Over Dumbbell Rows: Another staple in Reigns’ routine, this exercise builds back strength and thickness. Focusing on squeezing the back muscles at the top of the movement is key.
- Lat Pulldowns: A classic exercise for developing the lats (latissimus dorsi), which contribute to the V-taper physique.
- Barbell Rows: This exercise is a powerhouse for building overall back strength and muscle mass.
- T-Bar Rows: T-bar rows are another excellent option for targeting the back muscles and building strength.
- One-Arm Dumbbell Rows: This exercise allows for a greater range of motion and a more focused contraction of the back muscles on each side of the body.
- Front Plate Raise and Upright Rows: While primarily a shoulder exercise, these movements also engage the back muscles, particularly the traps.
Shoulder Exercises
- Seated Dumbbell Shoulder Press: Reigns emphasizes this exercise for building upper body power. It helps with the strength needed to lift and slam opponents in the ring.
- Lateral Raises: This exercise targets the medial deltoids, helping to build shoulder width.
- Rear Delt Flyes: This exercise focuses on the rear deltoids, which are often neglected but important for balanced shoulder development and posture.
- Military Presses: This exercise is a compound movement that works the shoulders, as well as the chest and triceps.
- Seated Dumbbell Presses: This exercise is a variation of the military press that can be performed with dumbbells.
- Front Dumbbell Presses: This exercise targets the front deltoids, helping to build shoulder strength and size.
Bicep Exercises
- Hammer Curls: Reigns prefers hammer curls over traditional bicep curls because they target the brachialis muscle, which contributes to a thicker-looking bicep.
- Seated Dumbbell Concentration Curls: This exercise allows for maximum focus on the bicep muscle, leading to a stronger contraction.
- Standing Cable Curls: The constant tension provided by the cable helps to fully engage the bicep muscles throughout the exercise.
- Barbell Curls: This exercise is a classic for building overall bicep size and strength.
- Seated Alternate Dumbbell Curls: This exercise is a variation of the barbell curl that can be performed with dumbbells.
- Cambered-Bar Preacher Curls: This exercise is a variation of the preacher curl that can be performed with a cambered bar.
- Standing Cable Curls: This exercise is a variation of the cable curl that can be performed while standing.
Tricep Exercises
- Lying Cambered-Bar Extensions: This exercise targets the triceps muscles and helps to build strength and size.
- Machine Dips: This exercise is a great way to target the triceps muscles and build strength.
- Seated Cambered-Bar Extensions: This exercise is a variation of the lying cambered-bar extension that can be performed while seated.
- Tricep Pushdowns: This exercise isolates the triceps muscle.
- Skullcrushers: Another isolation exercise for the triceps, this one is performed lying down.
- Dips: A bodyweight exercise that effectively targets the triceps, chest, and shoulders.
Sample Workout Routine
Here’s a sample routine inspired by Roman Reigns’ training, incorporating the exercises listed above:
Day 1: Chest and Triceps
- Incline Dumbbell Press: 3 sets of 10-12 reps
- Cable Chest Fly: 3 sets of 10-12 reps
- Incline Bench Reverse Flyes: 3 sets of 10-12 reps
- Lying Cambered-Bar Extensions: 3 sets of 10-12 reps
- Machine Dips: 3 sets of 10-12 reps
- Seated Cambered-Bar Extensions: 3 sets of 10-12 reps
Day 2: Back and Biceps
- Bent-Over Dumbbell Rows: 3 sets of 10-12 reps
- Lat Pulldowns: 3 sets of 10-12 reps
- Barbell Rows: 3 sets of 8-12 reps
- Hammer Curls: 3 sets of 15-20 reps
- Seated Dumbbell Concentration Curls: 3 sets of 10-12 reps
- Standing Cable Curls: 3 sets of 12 reps
Day 3: Shoulders
- Seated Dumbbell Shoulder Press: 3 sets of 12-15 reps
- Lateral Raises: 3 sets of 12 reps
- Rear Delt Flyes: 3 sets of 12 reps
- Military Presses: 3 sets of 10-12 reps
- Seated Dumbbell Presses: 3 sets of 10-12 reps
- Front Dumbbell Presses: 3 sets of 10-12 reps
Fueling the Body: Roman Reigns’ Diet
Workout is only half the battle. Reigns emphasizes the importance of a disciplined diet to fuel his training and recovery. His diet consists of:
- Lean Protein: Chicken, turkey, fish, beef.
- Complex Carbohydrates: Oatmeal, brown rice, sweet potatoes, vegetables.
- Healthy Fats: Nuts, avocados.
A typical day of eating for Reigns might include:
- Breakfast: Eggs and oatmeal.
- Snack: Protein shake.
- Lunch: Vegetables, rice, and chicken.
- Snack: Protein shake.
- Dinner: Brown rice, vegetables, and chicken, beef, or turkey.
Supplementation
Reigns may also use supplements like protein powder, multivitamins, Omega-3 fatty acids, and Vitamin D to meet his nutritional needs.
Important Considerations
- Warm-up: Always warm up before each workout with cardio and dynamic stretching.
- Cool-down: Cool down after each workout with static stretching.
- Proper Form: Focus on maintaining proper form throughout each exercise to prevent injuries.
- Progressive Overload: Gradually increase the weight, reps, or sets as you get stronger.
- Rest and Recovery: Allow your muscles adequate rest and recovery time.
- Consult a Professional: Consult with a qualified healthcare or fitness professional before starting any new workout routine.
Final Thoughts
Roman Reigns’ success is a testament to his unwavering dedication to fitness and nutrition. By incorporating these exercises and principles into your own routine, you can start building a powerful and impressive upper body worthy of the “Tribal Chief.” Remember to stay consistent, listen to your body, and enjoy the process.
